Low back pain is a common disfunction that has a simple solution to fix INSTANTLY. If you want to fix that pain once for and for all, you'll want to check out one of my most helpful videos of all time - ua-cam.com/video/DWmGArQBtFI/v-deo.html
To say that low back pain has a simple solution without addressing the different types of low back pain is a bit problematic. You can't compare a acute lumbago to "chronic" low back pain for instance. There are many other factors that can contribute to low back pain other than biomechanics. Yes, biomechanics matters but so do other factors including stress, training fatigue and physical tolerance. I'm a fellow physiptherapist that have enjoyed your content over the years but I feel like a bit of discussion about these topics would be great!
Worst- Please you don't need to see these still 1:26 edit: ( the incline db bench rowing damaged my shoulders and cuffs, don't do it please guys) Better: 1. Renegade row 2:52 2. Deadlift 3:53 3. Pendlay row 4:37 Better Still: 1. DB 1 arm tripod rows 5:30 2. Straight arm pushdown 6:19 3. DB lat pullover 7:15 Bodyweight alternative: body pullover 8:15 4. Seated cable rows 8:45 Almost Best: 1. Meadows rows 9:53 2. 1 arm high cable row 10:39 3. Lat pulldowns 11:25 Rocking pulldowns 11:51 4. Dead rows 12:26 Best: 1. Barbell rows 13:10 2. Weighted pull ups 13:35 thanks not needed😃
i was like alright yea barbell row looks fun then he was like you gotta do the other and was like yup not even trying a weighted pull-up till i’ve been back in the gym for months
WORST 1. 1 Arm DB RowUpright Rows 1:29 2. Behind the Neck Pulldowns 2:18 BETTER 3. Renegade Rows 2:56 4. Deadlifts 3:59 5. Pendlay Rows 4:39 BETTER STILL 6. DB 1 Arm Tripod Rows 5:32 7. Straight Arm Pushdowns 6:22 8. DB Lat Pullovers 7:17 9. Human Pullovers 8:16 10. Cable Seated Rows 8:49 ALMOST BEST 11. Meadows Rows 10:00 12. 1 Arm High Cable Row 10:43 13. Lat Pulldowns 11:34 14. Dead Rows 12:30 BEST 15. Barbell Rows 13:10 16. Weighted Pullups 13:39
Jeff's exercises ranked videos are indispensable. I look at my local gym in a different light now, stay clear of the dodgy exercises and haven't had a significant injury since becoming a subscriber.
right bro - in my gym almost all guys do the worst or the better category of almost all muscles, they have their egos and so you can't explain them , so happy I have learnt the right things to have a great physique and be safe still
Jeff’s older work helped solve some elbow and shoulder pain issues that were form related, things that used to be in Arnold’s book of bodybuilding. His modern stuff is more mainstream and lifting centric, but he still works with plenty of professional athletes
@Jack “God sent the Holy Spirit blah blah....” Lies. Never happened. Why does your God need you on the internet comment section pleading for him if he’s great? Tell you God to get to Ukraine (too late). Tell your God to stop Putin. Tell your God to keep the children safe. Even if your God was real - I wouldn’t worship it.
For sure, bro - his vids are definitely top-notch - his physical therapy background seems to really make a difference in how he approaches different exercises.
@@jason9983 these are opinions of a licensed professional. I’d hold these to a higher value than any of the fitness channels that don’t come from a PT or educational background. You don’t have to do all of these lifts, you need to find what works for you
I recently started exercising after like 2 years. I'm a pretty small guy. Your channel helps a lot in my training. Thanks a lot for all the help. I hope you keep growing. ❤️
We’ve gotten chest, shoulders, abs and now back. Much appreciated Jeff. All we need now is legs. I’m sure a ranked leg workout video would do is well. Thank you Jeff.
Almost 60 here and in my life as an athlete from motocross, wrestling, soccer, swimming and always in the gym I find your videos and content perfect. Too many guys want to beast in the gym knowing that if they hurt themselves they’d lose their jobs. It’s nice to know you put health and safety before the swoll.
@Heffe thanks? Not really bragging as much as pointing out the factually points that qualify my comments. If you’re following the channel I’m sure you’re not basic either. Never let anyone dumb down your accomplishments.
I agree and I figured he would suggest that when he suggested the supported barbell rows since with that support you're limited ability to contract lats fully whereas with dumbbells you avoid the obstacle of a bar meeting back on bench.
I've been in the gym lifting weights for 35 years and recently starting feeling joint pain after I lift. I started watching your "best to worst" videos and following your suggestions and I've got to say I don't feel as much pain after a workout. Thank you for these videos.
In my gym everyone lift weights like it's the nineties, It will give you results, but it will take 3 years to start to show up, and will break all your joints in doing so.
@@ispgravy4233 Today is a very different era, were we can do find reliable information with a minimal training. In the 90's all your info came from the guy who gave you your exercise list in the gym and you had a hard time finding new info. In this context, all we ever did in the 90's and early 00's was do the bro split and many but many exercises from Jeff's worst exercises list. Nowadays, it's clear that many popular exercises, like the ones talked about in this video, are terrible for your joints and aren't that good to build muscle, also that the bro split is the worse split and many other variables. People just go to the gym and haphazardly get a bro split train to do in that day, lift weights that will hurt them in one way and another, and so on.
It seems that a lot of people in here needs to watch ben pakulski, how he does the one arm dumbell row, its a grest exercise that loads the fully contracted or shortest position of the strenght curve of the muscle.
💥 1 arm standing bent over DB row has been one of my favorites for back for over 13 years. I’m 187 and almost 60 years old and I start with 90’s and finish with 110 and occasionally 120’s. 👊🏼 Lifetime natty. So good
You're lucky then. Last year I began doing 1 arm DB rows with one-knee up on a bench. A month later, I'd given myself an inguinal hernia, just like Jeff. I got surgery and am better now, but I now do those rows with both feet on the floor.
@@manakin5 I truly am sorry to hear that you are suffering from that but nothing proves that doing that special exercise causes an inguinal hernia. Maybe you can say that’s what you were doing at the time when you felt it tear but it could have happened to you by doing a dozen other things. My abdominals are as tuff as a bulletproof vest from 30 years of hardcore lifting along with mountain hiking, kayaking in hurricane swells in the ocean, boxing and so much more physical activity. You simply have weak abs and the tear was inevitable. I wish you well… 🤟🏼
@@Jimmy_Cavallo Thank you. I don't know that strong abdominals prevent inguinal hernias though. 1 in 3 men will develop such things in their lives - consider yourself fortunate to be among the other 2. Peace!
IMO, not god tier because the BB hits your body when rowing, so DB or cable instead and maybe incline bench as assistance. But if it fits your body well, stick with it. Everybody is physically built diffrently, I personally hate face-pull & pull-up due to current wrist injury, but I gotta agree those exercises work the most lat/trap muscles.
I've been away from the gym for two years, and now I'm starting to work out again. I'm going through each video in this series and using it to revise the workout program that the trainer at my gym gave me. And damn, almost half of the exercises in my list are in Jeff's "worst" list. I mean, the guy put a "behind the neck" exercise for shoulders, triceps, back... In short, for every possible muscle group. So I knew it was bad, and I was avoiding those particular exercises because I had a shoulder injury a few years ago. But I didn't know my workout program was that bad lol. Thanks, Jeff.
bent over Reverse grip barbell row and squeeze shoulder blades tight - hold- release slowly back to start. MEDIUM weight 12 reps to failure. Thats how i got descent lats. Knuckles pointed to heels (bent over dumbel rows). Change hand variations on Every exercise you are used too - Feel what muscles have been lacking. It worked for me
I've really been loving these best to worst videos because not only have they been making sure that I'm doing the best workout I can, but it also helps open me up to new workouts that I have never done or seen before. For someone who's money is always tight, these videos really, really help.
2 роки тому+27
My top 2 are weighted pullups and 1 arm cable row. Happy to see those on the top! :)
@@ThiefOfNavarre well the excentions is the same in my opinion the only difference with the unileteral row is that you’re gonna activate muscle a bit more because you can go a bit farther because youre doing it with one hand. i do gotta say normaly i do both of those exercises (t bar and unilateral
Hey Jeff! Watched the W ➡️ B Back exercises and created a workout to accommodate the 3 best chest exercises you’ve explained in the past. I had more energy than ANY back workout I’ve ever done and actually was sweating in my cold gym. Thank you all of these videos. My mind is more open and clear related to hypertrophy than in the last 20 years of working out. 💪🏼👍🏼
Haven't done 1 arm dumbbell rows in years, and I never gave myself a hernia, but I always wondered why my groin hurt when I used heavy weight. Now I know. Always appreciate the info!
My chiropractor told me years ago to stop doing the behind the neck pull-downs. He said there is NO benefit to this exercise and it only facilitates injury.
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/back-exercises-ranked If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
I was so afraid the lat pull down was gonna be crossed off. I love it. fortunately, my favorites made it to the top! this was great Jeff. thank you for always putting safety first. this is why I follow you.
@@SparksThePhysicist i don't. I do what I want. But I also want to get the most gains from my workouts. I want to spend my time wisely and make sure I'm doing the most effective workouts. So I listen to Jeff.
@@Ladymusicc You should also make sure you are testing movements out yourself. Jeff has a very specific build, and obviously everyones limits are different. If you only follow Jeff's recommendations you might find yourself facing trouble down the line.
Worst 1:28 1 Arm DB Row 2:17 Behind the Back Pulldowns Better 2:54 Renegade Rows 3:57 Deadlifts 4:38 Pendlay Rows Better Still 5:30 DB 1 Arm Tripod Rows 6:20 Straight Arm Pushdowns 7:15 DB Lat Pullovers 8:14 Human Pullovers 8:47 Cable Seated Rows Almost Best 9:54 Meadows Rows 10:40 1 Arm High Cable Rows 11:30 Lat Pulldowns 12:27 Dead Rows Best 13:09 BB ROWS 13:37 Weighted Pullups
He often comes with lies and contradicts himself. Bent over one arm dumbbell row is not s bad exercise. In fact it's making your back and biceps work without much leg or ab involvement which could be good or bad depending on your situation.
The bodyweight row is great for mid back development, doesn’t come with any low back concerns, and forces you to control your body in space. You can overload by getting more and more parallel and then adding weight. Most folks won’t need more than that.
Rings rows are great for upper back, traps I think. For lats, pull ups are excellent and weighted pull ups are even better. But there's a progression we can't ignore. This video catch my attention for weighted pull ups Wich is on my to do list right now.
I love who all thank you so much for all your help to all these people you are genuine loyal dedicated I have good integrity it's very much appreciated
Currently the back is the most developed muscle group in my entire body and the exercises that helped me with that are only weighted pull ups, regular pull ups, pull up variations (wide and close grip, archer pull ups) and ring rows. When pull ups become too hard with my bodyweight i continue with resistance bands or australian pull ups in order to get an appropriate training volume.
You should definitely add some more horizontal pulling exercises as pullups are all vertical pulls. Ring rows are good but adding barbell rows would make a huge difference. You stand to gain the most when you work on something that you haven't been doing as much so you might see some quick gains if you do some horizontal pulls like barbell rows, chest supported rows, seated cable rows etc.
@@gray_gogy you are right. I forgot to mention that i have also done a lot of front lever pull up progressions which are horizontal pulling exercises. However adding some barbell rows would definitely benefit me a lot. Thanks for the comment!
Ive been following this channel since 2017 when he had much lower subscribers and I stick with this channel lessons because It proved to be the most efficient and like what jeff say They put the science in the workout
Ive been following this channel since 2017 when he had much lower subscribers and I stick with this channel lessons because It proved to be the most efficient and like what jeff say They put the science in the workout
Jeff you're awesome man. after I got rid of my back pain which was causing me to stop playing basketball now I'm learning a lot from you every single day. Thank you so much man
Honestly for me, nothing got my back bigger then repping full extension (from a dead hang) pull ups slowly with perfect form. Something about the concentration required to do the rep correctly made me really get a good contraction. Plus you can do them basically anywhere
If you do them slowly from a scapular retracted hang instead of a dead hang they get even tougher because you have to keep that tension up. I can manage like 5-6 maximum like that but it feels like good effort
Mom struggling to know where to put deadlift. Back or leg days? I DO BACK AND BICEP right after leg days and putting it on leg days meant I would work my back again next time with no rest and back meant I would work leg twice.
@@guardianlamb9962 Switch up your days. Do back, chest then legs. Or have a day off so you're fresh going into deadlifts. I do them on either leg or back day but rarely more than once a week so I still have a decent amount of rest between deadlifts sessions.
@@guardianlamb9962 majority of strain goes to legs when doing deadlifts properly. The legs especially in women are the strongest part of the body when trained properly. That’s why people can squat potentially hundreds of pounds more than they can bench for example. (When training equally and properly. across the body) take a rest day in between if you need to
All comes down to personal preference if it's a excercise you enjoy doing your always going to get more from it because you have emphusiasm for doing it and helps with focus, feels less of a chore
The last one is an advance exercise. An exhausting exercise that i would not do at the beginning or at the end of a training session in fear of injuries.
My fave back exercise for the same reasons. Never felt any stress in the groin area, and Jeff is the only person I've heard of that has had this issue.
Just joined the channel and I love the content. The greatest thing is that Jeff speaks about the exercises from a scientific and mechanical perspective and their particular benefits. This is especially important and appreciated by someone like myself who once upon a time was a trainer and in shape (tho one who was obsessed w/ beach muscles 🤦🏽♂️) but due to blow outs is forced rethink training and get back to being healthy and mobile. My career and livelihood as a pilot depends on making those long term positive changes for my health. Coincidentally, I have many of the same injuries as Jeff… knees are shot, blew up the right rotator and last year, partially torn right bicep and fully torn medial tricep.
Sounds good bro, but don‘t forget to give the results their needed time. They won‘t be there immediately but if you stick to it, they defenetly will come!! Good luck and much of fun
“Alright so I’ve mentioned the top of the top but only one of the top can be the best of the best when it comes to the best exercises for your back” HOLY SH*T MY BRAIN IS SPINNING
I'm just rewatching this video so I can kinda refresh and make sure that I'm doing some things right, but I did want to take this time to thank you. I may not be able to afford the actual program, but through the help of these UA-cam videos, I have been able to lose about 150 lbs and build a substantial amount of muscle in the process. 335 at my heaviest to 188 current.
@2:17 I figured it was not ideal to do exercises that implement certain "unnatural movements". Just started working out, and will try to remember this.
I feel Jeff’s best to worst series is his coup de grace to any other fitness UA-camr. I’ve followed you for 16 years and bought several programs. But this is absolute golden advice. Thanks Athlene Team.
All vertical pulling exercises are better with your hands supinated (underhand grip). You are bringing in more biceps, which enables you to exert greater force, which results in more work (reps) or greater resistance (load). It's why chin-ups are superior to pull-ups. They are the bigger compound exercise.
Which is basically what I said. The biceps are a bigger muscle than the brachialis. Thus, enabling you to apply more force. And that should always be the goal. Max force = max gains.
@@bayuandikusuma7902 But they are not. Scientifically speaking, they are a smaller compound movement. If you can do 10 bodyweight pull-ups, then you can do weighted chins for 10 reps. The more weight you move the greater the stress on your neverous system, and the greater the gains.
Great list! Speaking from experience, be careful with the straight arm pull downs. Don’t load the weight too heavy. I have hurt myself recently doing that exercise. I like the exercise and think it’s great but just be safe with the weight you are pulling. 💪🏼
The most incredible fitness channel, supported by science and experience and wisdom, bar none. We are incredibly blessed to have this wealth of information available. Thanks Jeff and team AthleanX! Jeff, if possible, can you also please make videos on a lower (+ mid) - back focused best ranked exercises?
1 armed dumbell row works really well for me. I have progressively been able to increase the weight and I feel like the chances of me getting a hernia from it are microscopic.
@@darknez09240 personally i use 15 kg dumbbells, working my way up to 17.5 (i'd recommend watching the jeff nippard video on the 1 arm dumbbell row too)
@@darknez09240 need a bit more context here. 8kg seems quite low to me, but without context of your age/experience/size/weight/number of reps it’s hard to give any opinion.
Are yall experts who can diagnose yourself or do you think because you haven't got hernia yet so you can make stuff up about your "chances" to be tiny?
EXCELLENT points made about the one arm dumbell row. Putting a knee on the bench turns it into a asymmetric exercise because the non dumbell side of the body is completely relaxed, rather than tensed,& flexed to support body position & stabilization. Using only the free hand to stabilize the body cures that.✔️😮🤔🤓
I remember the old lat pulldown machines (universal machine) you would pull the pin out of the stack and the bar would come crashing down on your head. Fun days!
Thanks Jeff for all this great content. I’ve been seeing great gains thanks to your videos and advice… though I’m sure I’m killing my gains somehow, even if I’m killing it at over 50. 🤣
Jeff, another excellent presentation! I have all of your best to worst videos bookmarked. Thank you for your help and all the work you put into making your videos.
Thanks very much for so much amazing content, Jeff! Seems like the 1 arm hi-cable row could be done with resistance bands and a door anchor if you don't have access to the machine.
I love the renegade row but for a core exercise at the end of back day, I do a little bit of core work at the end of every workout and I love exercises that bring in my focus muscles of the day into the core work. Def an athletic focus kinda movement as opposed to really creating raw strength or hypertrophy
@@bodyunbound2511 I think his reasoning is that the anchor point is your body rather than a static piece of equipment, by nature limiting the amount of weight you can use thus a safer exercise
Have to say that the Pendlay Row and the Dead Row look similar. What is the difference? Also, I thought that different exercises work on different parts of the lats. For example, the lat pulldown focusses on the outer lats while the seated row focuses on the inner part of the lats. Is that wrong?
2. There's no such thing as inner outer lats, the more your arms close to the body, the more you target the lats. The further they are from the body, you target Teres Major. If your arm is complete horizontal, you target upper back, rear delt
Low back pain is a common disfunction that has a simple solution to fix INSTANTLY. If you want to fix that pain once for and for all, you'll want to check out one of my most helpful videos of all time - ua-cam.com/video/DWmGArQBtFI/v-deo.html
Forearms Exercises Ranked Best to Worst - What do you think? :)
Tom
@@Spectator81 farmer walks
U r doing weighted pull up wrong
To say that low back pain has a simple solution without addressing the different types of low back pain is a bit problematic. You can't compare a acute lumbago to "chronic" low back pain for instance. There are many other factors that can contribute to low back pain other than biomechanics. Yes, biomechanics matters but so do other factors including stress, training fatigue and physical tolerance. I'm a fellow physiptherapist that have enjoyed your content over the years but I feel like a bit of discussion about these topics would be great!
Timestamps
Worst:
1:23 - 1 Arm Dumbbell Row
2:08 - Behind the Neck Lat Pulldown
Better:
2:51 - Renegade Row
3:51 - Deadlift
4:36 - Pendlay Row
Better Still:
5:20 - Tripod Row
6:17 - Straight Arm Pushdown
7:14 - Dumbbell Lat Pullover
8:12 - Human Pullover
8:45 - Seated Cable Row
Almost Best:
9:52 - Meadows Row
10:39 - 1 Arm High Cable Row
11:25 - Lat Pulldown
12:26 - Dead Row
Best:
13:10 - Barbell Row
13:37 - Weighted Pullup
I love you
@@harrisonokeeffe2258 Love you more 🏋🏾
Such a goat‼️
❤️
Doing the Lords Work!
Worst- Please you don't need to see these still 1:26
edit: ( the incline db bench rowing damaged my shoulders and cuffs, don't do it please guys)
Better:
1. Renegade row 2:52
2. Deadlift 3:53
3. Pendlay row 4:37
Better Still:
1. DB 1 arm tripod rows 5:30
2. Straight arm pushdown 6:19
3. DB lat pullover 7:15
Bodyweight alternative: body pullover 8:15
4. Seated cable rows 8:45
Almost Best:
1. Meadows rows 9:53
2. 1 arm high cable row 10:39
3. Lat pulldowns 11:25
Rocking pulldowns 11:51
4. Dead rows 12:26
Best:
1. Barbell rows 13:10
2. Weighted pull ups 13:35
thanks not needed😃
Stolen from my boy Anurag
@@masoma2607 who’s that bro ?
Good job bro
@@andreieduard2460 thanks buddy
Still given: Thank you
Jeff’s unflinching confidence in my ability to do a weighted pull-up makes me believe I will one day do one.
i was like alright yea barbell row looks fun then he was like you gotta do the other and was like yup not even trying a weighted pull-up till i’ve been back in the gym for months
Just use a 25
@@damonhill3944 this big ol boy over here’s gotta get to where he can do an unweighted pull-up first lol
😂😂 I can't even do 1 pull up with my bodyweight, far less for one with weights 😂 That will be my goal next year.
@@cherbear6847 try it with palms rearward first. That recruits more bicep and is a good starting point.
Any exercise is a back exercise if you do it wrong enough.
Nice! One of the funniest comments I've heard in a long time.
WORST
1. 1 Arm DB RowUpright Rows 1:29
2. Behind the Neck Pulldowns 2:18
BETTER
3. Renegade Rows 2:56
4. Deadlifts 3:59
5. Pendlay Rows 4:39
BETTER STILL
6. DB 1 Arm Tripod Rows 5:32
7. Straight Arm Pushdowns 6:22
8. DB Lat Pullovers 7:17
9. Human Pullovers 8:16
10. Cable Seated Rows 8:49
ALMOST BEST
11. Meadows Rows 10:00
12. 1 Arm High Cable Row 10:43
13. Lat Pulldowns 11:34
14. Dead Rows 12:30
BEST
15. Barbell Rows 13:10
16. Weighted Pullups 13:39
Sağol kardeş
Thank you
Thanks!
🐐
Love you bro thx🐐
Jeff's exercises ranked videos are indispensable. I look at my local gym in a different light now, stay clear of the dodgy exercises and haven't had a significant injury since becoming a subscriber.
right bro - in my gym almost all guys do the worst or the better category of almost all muscles, they have their egos and so you can't explain them , so happy I have learnt the right things to have a great physique and be safe still
Jeff’s older work helped solve some elbow and shoulder pain issues that were form related, things that used to be in Arnold’s book of bodybuilding. His modern stuff is more mainstream and lifting centric, but he still works with plenty of professional athletes
@Jack “God sent the Holy Spirit blah blah....”
Lies. Never happened. Why does your God need you on the internet comment section pleading for him if he’s great?
Tell you God to get to Ukraine (too late). Tell your God to stop Putin. Tell your God to keep the children safe. Even if your God was real - I wouldn’t worship it.
For sure, bro - his vids are definitely top-notch - his physical therapy background seems to really make a difference in how he approaches different exercises.
@@jason9983 these are opinions of a licensed professional. I’d hold these to a higher value than any of the fitness channels that don’t come from a PT or educational background. You don’t have to do all of these lifts, you need to find what works for you
I recently started exercising after like 2 years. I'm a pretty small guy.
Your channel helps a lot in my training. Thanks a lot for all the help. I hope you keep growing. ❤️
@Yes no it's not
Same bruh. Started working out after 2 years.
@@Valkyrie1941 nice. Keep going. Lockdown messed me up
Mind pump show is the best workout podcast. Check it out
@@supahdupahplayahmacknumbah1 Thanks for the motivation.
We’ve gotten chest, shoulders, abs and now back. Much appreciated Jeff. All we need now is legs. I’m sure a ranked leg workout video would do is well. Thank you Jeff.
back ain't done yet.
He'll probably even split it into quads and hams
We need biceps and triceps too
@@gurpreetkhamba5399 How is back not done yet mate?
@@89kilemal he said this vid is only for lats, you still have upper/lower and traps
Almost 60 here and in my life as an athlete from motocross, wrestling, soccer, swimming and always in the gym I find your videos and content perfect.
Too many guys want to beast in the gym knowing that if they hurt themselves they’d lose their jobs.
It’s nice to know you put health and safety before the swoll.
You happen to know Steve McQueen's workout?
(besides motorcycles & kung fu)
@Heffe thanks?
Not really bragging as much as pointing out the factually points that qualify my comments.
If you’re following the channel I’m sure you’re not basic either.
Never let anyone dumb down your accomplishments.
Dumbbell rows did great job for me. I had incredible results with them.
Same it's what blew up my back and lats.
I agree and I figured he would suggest that when he suggested the supported barbell rows since with that support you're limited ability to contract lats fully whereas with dumbbells you avoid the obstacle of a bar meeting back on bench.
That awkward moment when every exercise you do is on Jeff’s “NO” list.
Lolllll😂
now way this came at the perfect timing. i was just looking for back workouts and u posted this. thank you!!!
Aren't we all?
Get a nice program and stick to it for a year. The best exercise is something that you can do long term.
Same lol
The law of attraction
Sameeee😂😂
One arm dumbbell rows are great for me, the second leg takes the stress off the low back so I can focus on the lats.
13:40 Weighted pullups
9:30 Seated Row
9:58 Meadows Row
11:30 Lat pulldown
12:28 Deadrow
13:10 Barbell Row
🤦♂️ 🤦♂️
You inspired me to become a physio and now u inspire me to make better content .. Thank You Jeff 💯🔥
I've been in the gym lifting weights for 35 years and recently starting feeling joint pain after I lift. I started watching your "best to worst" videos and following your suggestions and I've got to say I don't feel as much pain after a workout. Thank you for these videos.
Damn,35 years,good for you dude,love to see it
In my gym everyone lift weights like it's the nineties, It will give you results, but it will take 3 years to start to show up, and will break all your joints in doing so.
@@ShapeDoppelganger wdym like the “90s”?
@@ispgravy4233 Today is a very different era, were we can do find reliable information with a minimal training.
In the 90's all your info came from the guy who gave you your exercise list in the gym and you had a hard time finding new info.
In this context, all we ever did in the 90's and early 00's was do the bro split and many but many exercises from Jeff's worst exercises list.
Nowadays, it's clear that many popular exercises, like the ones talked about in this video, are terrible for your joints and aren't that good to build muscle, also that the bro split is the worse split and many other variables.
People just go to the gym and haphazardly get a bro split train to do in that day, lift weights that will hurt them in one way and another, and so on.
@@ShapeDoppelganger Oh ok. Yeah they used to only know bro-science
Barbell Row 13:10
Dead Row 12:26
Tripod Row 5:20
Dumbell Lat Pullover 7:14
It seems that a lot of people in here needs to watch ben pakulski, how he does the one arm dumbell row, its a grest exercise that loads the fully contracted or shortest position of the strenght curve of the muscle.
💥 1 arm standing bent over DB row has been one of my favorites for back for over 13 years. I’m 187 and almost 60 years old and I start with 90’s and finish with 110 and occasionally 120’s. 👊🏼 Lifetime natty. So good
yeah I've never had any stress on my groin preforming the exercise like he is, and its also one of my favorite exercise on back day
@@hahalame8728 none at all. Let’s not stop now. 👊🏼
You're lucky then. Last year I began doing 1 arm DB rows with one-knee up on a bench. A month later, I'd given myself an inguinal hernia, just like Jeff. I got surgery and am better now, but I now do those rows with both feet on the floor.
@@manakin5 I truly am sorry to hear that you are suffering from that but nothing proves that doing that special exercise causes an inguinal hernia. Maybe you can say that’s what you were doing at the time when you felt it tear but it could have happened to you by doing a dozen other things. My abdominals are as tuff as a bulletproof vest from 30 years of hardcore lifting along with mountain hiking, kayaking in hurricane swells in the ocean, boxing and so much more physical activity. You simply have weak abs and the tear was inevitable. I wish you well… 🤟🏼
@@Jimmy_Cavallo Thank you. I don't know that strong abdominals prevent inguinal hernias though. 1 in 3 men will develop such things in their lives - consider yourself fortunate to be among the other 2. Peace!
Barbell rows are a god tier exercise. I prefer pullups and pulldowns as a whole but BB rows are just so good for back growth.
So if it’s God tier but of the three you mentioned it’s only your third favorite, what are the other two?
@@HkFinn83 Titan tier.
@@HkFinn83 I do a ton of exercises for the back. Barbell rows are the best, even though they are not my favourite
They def are, i like the dead row since my lower back doesnt like staying in that position
IMO, not god tier because the BB hits your body when rowing, so DB or cable instead and maybe incline bench as assistance.
But if it fits your body well, stick with it. Everybody is physically built diffrently,
I personally hate face-pull & pull-up due to current wrist injury, but I gotta agree those exercises work the most lat/trap muscles.
We need a routine made of just the worst exercises.
Too late for April fools
Go to v shred🤣
@@jayadeepmuppidi2553 lol cold
Best to search for his Push Pull Legs split.
@@jayadeepmuppidi2553 You beat me to it. 😂 🤣
I've been away from the gym for two years, and now I'm starting to work out again. I'm going through each video in this series and using it to revise the workout program that the trainer at my gym gave me. And damn, almost half of the exercises in my list are in Jeff's "worst" list. I mean, the guy put a "behind the neck" exercise for shoulders, triceps, back... In short, for every possible muscle group. So I knew it was bad, and I was avoiding those particular exercises because I had a shoulder injury a few years ago. But I didn't know my workout program was that bad lol. Thanks, Jeff.
bent over Reverse grip barbell row and squeeze shoulder blades tight - hold- release slowly back to start. MEDIUM weight 12 reps to failure. Thats how i got descent lats. Knuckles pointed to heels (bent over dumbel rows). Change hand variations on Every exercise you are used too - Feel what muscles have been lacking. It worked for me
How is possible that Jeff hasn’t mentioned at all T bar row? One of all time best exercise for back
I've really been loving these best to worst videos because not only have they been making sure that I'm doing the best workout I can, but it also helps open me up to new workouts that I have never done or seen before. For someone who's money is always tight, these videos really, really help.
My top 2 are weighted pullups and 1 arm cable row. Happy to see those on the top! :)
Same.
good choises but for me personally the t bar row is slighty above both of those
@@floris2360 T bar row is probably a better choice for lats than a weighted pull up but you definately get more extension with a unilateral row
@@ThiefOfNavarre well the excentions is the same in my opinion the only difference with the unileteral row is that you’re gonna activate muscle a bit more because you can go a bit farther because youre doing it with one hand. i do gotta say normaly i do both of those exercises (t bar and unilateral
Hey Jeff! Watched the W ➡️ B Back exercises and created a workout to accommodate the 3 best chest exercises you’ve explained in the past. I had more energy than ANY back workout I’ve ever done and actually was sweating in my cold gym. Thank you all of these videos. My mind is more open and clear related to hypertrophy than in the last 20 years of working out.
💪🏼👍🏼
Haven't done 1 arm dumbbell rows in years, and I never gave myself a hernia, but I always wondered why my groin hurt when I used heavy weight.
Now I know. Always appreciate the info!
My chiropractor told me years ago to stop doing the behind the neck pull-downs. He said there is NO benefit to this exercise and it only facilitates injury.
I blew out my back at L5-S1 doing one-arm rows 4 years ago, never again. RIP John Meadows🙏
Did you have one knee on a bench? Just curious as to your technique when you were injured? Thanks
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/back-exercises-ranked
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
how .. am i late
How come I didn't get the giveaway!?
Not first 100
No luck
Come on Jeff send that free training program to me
I was so afraid the lat pull down was gonna be crossed off. I love it. fortunately, my favorites made it to the top! this was great Jeff. thank you for always putting safety first. this is why I follow you.
@@mexman000 i use both narrow and wide. But I definitely feel more with the narrow grip
1 arm db row is my favorite...
stop letting this guy tell you whats good at the gym
@@SparksThePhysicist i don't. I do what I want. But I also want to get the most gains from my workouts. I want to spend my time wisely and make sure I'm doing the most effective workouts. So I listen to Jeff.
@@Ladymusicc You should also make sure you are testing movements out yourself. Jeff has a very specific build, and obviously everyones limits are different. If you only follow Jeff's recommendations you might find yourself facing trouble down the line.
Worst
1:28 1 Arm DB Row
2:17 Behind the Back Pulldowns
Better
2:54 Renegade Rows
3:57 Deadlifts
4:38 Pendlay Rows
Better Still
5:30 DB 1 Arm Tripod Rows
6:20 Straight Arm Pushdowns
7:15 DB Lat Pullovers
8:14 Human Pullovers
8:47 Cable Seated Rows
Almost Best
9:54 Meadows Rows
10:40 1 Arm High Cable Rows
11:30 Lat Pulldowns
12:27 Dead Rows
Best
13:09 BB ROWS
13:37 Weighted Pullups
As someone getting started with weightlifting, this channel has been without question one of the best and most informative.
He often comes with lies and contradicts himself. Bent over one arm dumbbell row is not s bad exercise. In fact it's making your back and biceps work without much leg or ab involvement which could be good or bad depending on your situation.
The bodyweight row is great for mid back development, doesn’t come with any low back concerns, and forces you to control your body in space. You can overload by getting more and more parallel and then adding weight. Most folks won’t need more than that.
Rings rows are great for upper back, traps I think. For lats, pull ups are excellent and weighted pull ups are even better. But there's a progression we can't ignore. This video catch my attention for weighted pull ups Wich is on my to do list right now.
The seated cable rows circle is just perfect♿
Worst:
1. One arm dumbell row 1:26
2. Behind neck pulldowns: 2:12
Better:
1. Renegade row 2:52
2. Deadlift 3:53
3. Pendlay row 4:37
Better Still:
1. DB 1 arm tripod rows 5:30
2. Straight arm pushdown 6:19
3. DB lat pullover 7:15
Bodyweight alternative: body pullover 8:15
4. Seated cable rows 8:45
Almost Best:
1. Meadows rows 9:53
2.1 arm high cable row 10:39
3. Lat pulldowns 11:25
Rocking pulldowns 11:51
4. Dead rows 12:26
Best:
1. Barbell rows 13:10
2. Weighted pull ups 13:35
Thank you
❤❤
The focus on safety is what makes Jeff the goat for me
I love who all thank you so much for all your help to all these people you are genuine loyal dedicated I have good integrity it's very much appreciated
I love how he always says weighted pull ups when I'm still doing bodyweight pull ups as a strength exercise 😭
Me too
I'm barely getting 3 to 5 pull-ups with each rep. It's a tough one for me.
Same. I'm nearly 200 pounds, and it makes pull-ups very difficult without adding any extra weight
@@gael7w802 I am a weighted pull up.
@@gael7w802 keep pushing if you can manage to do a good set at that weight, when your leaner you'll be able to do a bunch with ease
Currently the back is the most developed muscle group in my entire body and the exercises that helped me with that are only weighted pull ups, regular pull ups, pull up variations (wide and close grip, archer pull ups) and ring rows. When pull ups become too hard with my bodyweight i continue with resistance bands or australian pull ups in order to get an appropriate training volume.
so would you just stick to mastering the pull up
You should definitely add some more horizontal pulling exercises as pullups are all vertical pulls. Ring rows are good but adding barbell rows would make a huge difference.
You stand to gain the most when you work on something that you haven't been doing as much so you might see some quick gains if you do some horizontal pulls like barbell rows, chest supported rows, seated cable rows etc.
@@gray_gogy you are right. I forgot to mention that i have also done a lot of front lever pull up progressions which are horizontal pulling exercises. However adding some barbell rows would definitely benefit me a lot. Thanks for the comment!
Ring rows too good
Good stuff bro
You know ur early when Jeff didn’t post his giveaway to loyal subscribers comment yet 😂
This dude has been the king of workout savior on yt for more than a decade
Ive been following this channel since 2017 when he had much lower subscribers and I stick with this channel lessons because It proved to be the most efficient and like what jeff say They put the science in the workout
You have given me more motivation to workout as I feel more confident that my workouts are effective. Thank you! ❤
Came in clutch before my after work back workout
Ive been following this channel since 2017 when he had much lower subscribers and I stick with this channel lessons because It proved to be the most efficient and like what jeff say They put the science in the workout
Jeff you're awesome man. after I got rid of my back pain which was causing me to stop playing basketball now I'm learning a lot from you every single day. Thank you so much man
All grip pull ups, bent over rows, t bar row my favorite exercises
Who would have thought HANEY and YATES were making a huge mistake when they reached for the one arm dumbell row…
Honestly for me, nothing got my back bigger then repping full extension (from a dead hang) pull ups slowly with perfect form. Something about the concentration required to do the rep correctly made me really get a good contraction. Plus you can do them basically anywhere
If you do them slowly from a scapular retracted hang instead of a dead hang they get even tougher because you have to keep that tension up. I can manage like 5-6 maximum like that but it feels like good effort
Mom struggling to know where to put deadlift. Back or leg days? I DO BACK AND BICEP right after leg days and putting it on leg days meant I would work my back again next time with no rest and back meant I would work leg twice.
@@guardianlamb9962 Switch up your days. Do back, chest then legs. Or have a day off so you're fresh going into deadlifts. I do them on either leg or back day but rarely more than once a week so I still have a decent amount of rest between deadlifts sessions.
@@guardianlamb9962 majority of strain goes to legs when doing deadlifts properly. The legs especially in women are the strongest part of the body when trained properly. That’s why people can squat potentially hundreds of pounds more than they can bench for example. (When training equally and properly. across the body) take a rest day in between if you need to
@@Yabuddy53 lol i meant to say im not mom.
All comes down to personal preference if it's a excercise you enjoy doing your always going to get more from it because you have emphusiasm for doing it and helps with focus, feels less of a chore
Safety?
You sir have just proactively saved me from hernia risk, thank you!
The last one is an advance exercise. An exhausting exercise that i would not do at the beginning or at the end of a training session in fear of injuries.
As a calisthenics guy, you know I love to see that weighted pullup at the top 😎 excellent content as always 👌🏻
Much needed !!
Claim if you're here within the first hour ticket hereee
I think one arm rows are fantastic... Great stretch and you can go heavy.
Yes for some people no ofc :)
Yes they are great if done properly they have no place being this low on the list, especially under that renegade row bs lol.
@Philip Kalina that's what I do!
Never liked them. Positions just too awkward and there's other better options with easier form
My fave back exercise for the same reasons. Never felt any stress in the groin area, and Jeff is the only person I've heard of that has had this issue.
Just joined the channel and I love the content. The greatest thing is that Jeff speaks about the exercises from a scientific and mechanical perspective and their particular benefits. This is especially important and appreciated by someone like myself who once upon a time was a trainer and in shape (tho one who was obsessed w/ beach muscles 🤦🏽♂️) but due to blow outs is forced rethink training and get back to being healthy and mobile. My career and livelihood as a pilot depends on making those long term positive changes for my health.
Coincidentally, I have many of the same injuries as Jeff… knees are shot, blew up the right rotator and last year, partially torn right bicep and fully torn medial tricep.
Idk why i ever stopped watching this channel. This ish is so dang good
When you showed how not to do Pendlay row it physically hurt me. Literally. I felt it in my back.
Man tas pats daznai buna ir su kitais pratimais, kuriuos Jeffas rodo kaip nereikia daryti :D
@@martynasvolungevicius6611 True, man gal labiau sitas kirto, nes katik po deadlifto buvau pats xd
Thank you Jeff, these are great!!
1 arm high cable row can be done with a resistance band almost anywhere, should have been higher on the list 😃😃
I just did one thing… I worked out for six hours a day, every day, for the last 20 years.
I saw !
The circle on the seated cable row is the best circle I’ve seen for a long time. My ocd approves
Nice! Gave Meadows row its props. One of favorite back exercises.
I'm struggling to see the difference between the Pendlay row and the dead row.
Stiff leg vs bent knees.
I herniated my disc doing pendlay rows. Never touching it again
Awesome. I just bought my first training program from you. I look forward to seeing results.
Sounds good bro, but don‘t forget to give the results their needed time. They won‘t be there immediately but if you stick to it, they defenetly will come!! Good luck and much of fun
@@treibsandbohrer Thank you Nico. Good advice indeed.
Thank you jeff I started working out today and your videos help me a lot, keep it up!
same, but i started 7 months ago 😂
I started 12 years ago. Not learning much at this point but I like having Jeffs videos as background noise.
“Alright so I’ve mentioned the top of the top but only one of the top can be the best of the best when it comes to the best exercises for your back”
HOLY SH*T MY BRAIN IS SPINNING
I'm just rewatching this video so I can kinda refresh and make sure that I'm doing some things right, but I did want to take this time to thank you. I may not be able to afford the actual program, but through the help of these UA-cam videos, I have been able to lose about 150 lbs and build a substantial amount of muscle in the process. 335 at my heaviest to 188 current.
I consistently rewatch things to make sure my form hasn't slipped.
DB Pullovers are low key the best upper body exercise ngl
Nice work. As always 💪🏻
@2:17 I figured it was not ideal to do exercises that implement certain "unnatural movements". Just started working out, and will try to remember this.
I feel Jeff’s best to worst series is his coup de grace to any other fitness UA-camr. I’ve followed you for 16 years and bought several programs. But this is absolute golden advice. Thanks Athlene Team.
No matter what i seel to do i never feel it in my back. Its really disappointing, hopefully this vid help💪🏽
What do you think about the underhand lat pulldown? I love how it hits the biceps and back. Plus the hand position feels more natural to me.
All vertical pulling exercises are better with your hands supinated (underhand grip). You are bringing in more biceps, which enables you to exert greater force, which results in more work (reps) or greater resistance (load). It's why chin-ups are superior to pull-ups. They are the bigger compound exercise.
@@Rapunzel879 pull up work brachialis, while chin up work biceps. thats why pull up is harder
Which is basically what I said. The biceps are a bigger muscle than the brachialis. Thus, enabling you to apply more force. And that should always be the goal. Max force = max gains.
@@Rapunzel879 but imo, pull up is greater than chin up
@@bayuandikusuma7902 But they are not. Scientifically speaking, they are a smaller compound movement. If you can do 10 bodyweight pull-ups, then you can do weighted chins for 10 reps. The more weight you move the greater the stress on your neverous system, and the greater the gains.
The amount of knowledge I've gained from this channel is unmatched! Thanks for the great work Jeff!!
Great list! Speaking from experience, be careful with the straight arm pull downs. Don’t load the weight too heavy. I have hurt myself recently doing that exercise. I like the exercise and think it’s great but just be safe with the weight you are pulling. 💪🏼
Know difference in pendlay row; dead row; and deadlift? The dead rows seem like deadlifts but I’m trying to work back/lats.
Pull downs,barbell row,pull over.biserie face pull-fly posterior,curl bíceps,alternated inclined 💪
this series (best to worst) got me to subscribe. Awesome content
The most incredible fitness channel, supported by science and experience and wisdom, bar none. We are incredibly blessed to have this wealth of information available. Thanks Jeff and team AthleanX! Jeff, if possible, can you also please make videos on a lower (+ mid) - back focused best ranked exercises?
Jeff your techniques are spot on, thank you. I’d love to see a glutes and posterior chain worst to best!!!
Watch this video
"Glute Exercises Ranked | Hamstrings (BEST TO WORST!) - athleanx"
1 armed dumbell row works really well for me. I have progressively been able to increase the weight and I feel like the chances of me getting a hernia from it are microscopic.
how much kg you use? i just started, 6kg was ok for me to do full form, 8kg is hard, i didn't have soreness not sure if i am doing it right
yeah same here man, getting a hernia because of bad form on a 1 arm dumbbell row only seemed a little odd to me.
@@darknez09240 personally i use 15 kg dumbbells, working my way up to 17.5 (i'd recommend watching the jeff nippard video on the 1 arm dumbbell row too)
@@darknez09240 need a bit more context here. 8kg seems quite low to me, but without context of your age/experience/size/weight/number of reps it’s hard to give any opinion.
Are yall experts who can diagnose yourself or do you think because you haven't got hernia yet so you can make stuff up about your "chances" to be tiny?
EXCELLENT points made about the one arm dumbell row. Putting a knee on the bench turns it into a asymmetric exercise because the non dumbell side of the body is completely relaxed, rather than tensed,& flexed to support body position & stabilization. Using only the free hand to stabilize the body cures that.✔️😮🤔🤓
I remember the old lat pulldown machines (universal machine) you would pull the pin out of the stack and the bar would come crashing down on your head. Fun days!
For bodyweight, I really like inverted rows, they function extremely well for back, surprised to not see it here.
Thanks Jeff for all this great content. I’ve been seeing great gains thanks to your videos and advice… though I’m sure I’m killing my gains somehow, even if I’m killing it at over 50. 🤣
Jeff, another excellent presentation! I have all of your best to worst videos bookmarked. Thank you for your help and all the work you put into making your videos.
the db row is one of the best lat builders
LOVE the production style.
Reading and seeing everything and how it relates to each other is brilliant.
Nicely done.
Thanks very much for so much amazing content, Jeff!
Seems like the 1 arm hi-cable row could be done with resistance bands and a door anchor if you don't have access to the machine.
These "best to worst" lists are awesome Jeff !
I love the renegade row but for a core exercise at the end of back day, I do a little bit of core work at the end of every workout and I love exercises that bring in my focus muscles of the day into the core work. Def an athletic focus kinda movement as opposed to really creating raw strength or hypertrophy
Kind of odd that he suggests that it's better than the one arm row despite it being asymmetrically loaded.
@@bodyunbound2511 I think his reasoning is that the anchor point is your body rather than a static piece of equipment, by nature limiting the amount of weight you can use thus a safer exercise
As soon as you said physical therapist I was in! Respect PT’s out there!
Possible work out routine :
5:31
6:26
11:30
13:15
13:39
beautiful back you got there. i can deadlift 120kg (age 18 ) but got a lot of fat on by back
Keep going bro you gonna be huge
Have to say that the Pendlay Row and the Dead Row look similar. What is the difference? Also, I thought that different exercises work on different parts of the lats. For example, the lat pulldown focusses on the outer lats while the seated row focuses on the inner part of the lats. Is that wrong?
1. Here's the difference, Watch this video at 8:40
"The Truth about Barbell Rows (AVOID MISTAKES!) - athleanx"
2. There's no such thing as inner outer lats, the more your arms close to the body, the more you target the lats.
The further they are from the body, you target Teres Major.
If your arm is complete horizontal, you target upper back, rear delt
Watch this video
"Best Back Workout Video Ever (HIT EVERY MUSCLE!!) - athleanx"
I wish you've made this video 5 years ago, before I made 3 hernias with 1 arm dumbbell row. Good stuff
Jeff has your back. As if he needed anyone else's. Thank you , as usual. Big up, Mr Cavaliere!
Jeff, i still cant believe how cool is that when you post a video you help 13 million people.
Huge thanks from us all 🙏